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March 2016: BIRTHFIT Online Coaching Bonus

March 2016: BIRTHFIT Online Coaching Bonus

Belly Breathing. You can place your lower legs on top of something if you have swelling or if it’s just more comfortable.


Perform 20 Belly Breaths.

Rest. Stand up. Slowly, Crawl or Walk around.

Repeat.

Functional Progression Part 1 & Part 2 Modified.


By now, you should have these movements dialed- as in you know what you’re doing and feeling. If not, tune-in and get to know your body in relation to these movements.


Part 1- 25 Reps of Opposite Arm and Opposite Leg, Each Side

Part 2- 25 Reps Each Side

Strength.

Posterior Chain Day! As if it were any different;) Make 10 attempts on each side with Ninety-Ninety Movement. Think about moving through your hips or you deep core center.

Let’s Deadlift. Please do elevate your bar to just below your knees if you are further along (25/26 Weeks and On). You can deadlift with a barbell, kettle bells, or dumb bells or really any weird / strongman object. If you are using a lighter implement, you may want to increase the reps each round to 4 deadlifts. You can increase or the decrease the weight as you move through the EMOM. The idea is to focus on form and push the earth away from you via your heels.


EMOM (Every Minute on the Minute) 15 Minutes:

2 Deadlifts

CONDITIONING.

Every 3 minutes, for 8 rounds, complete the following:

10 Ring Rows

20 Air Squats

BONUS VIDEO.



BIRTHFIT Q and A: How much weight is too much?

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This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

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